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Running: Chicago Marathon 2006 Training Summary
Posted by: Dave on Tuesday, October 17, 2006 - 12:46 PM |
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![Running Log]()
Chicago Marathon 24 Week Training Summary
Total running time - 230:15:29 (9 days, 14:15:29)
Estimated mileage - 2,086 miles
Peak weekly mileage - 142 miles
Lowest non-taper weekly mileage - 67 miles
Total # of runs of 2+ hours - 17
Longest single run by time - 3:00:00
Longest day by time - 3:40:00
Longest runs at marathon goal pace - 30k (1:41:08), 13.1 miles (1:10:45, 1:09:45)
Total days off - 9
Week Time Mileage
07 May 2006 10:15:00 94
14 May 2006 08:32:00 78
21 May 2006 10:42:00 98
28 May 2006 10:30:00 97
04 Jun 2006 10:21:00 95
11 Jun 2006 09:28:00 87
18 Jun 2006 07:17:30 67
25 Jun 2006 11:10:00 102
02 Jul 2006 10:21:00 93
09 Jul 2006 09:23:06 86
16 Jul 2006 09:45:00 90
23 Jul 2006 08:03:23 74
30 Jul 2006 10:05:00 91
06 Aug 2006 12:11:30 107
13 Aug 2006 10:13:30 91
20 Aug 2006 16:02:00 142
27 Aug 2006 10:10:30 90
03 Sep 2006 11:11:00 100
10 Sep 2006 08:40:30 78
17 Sep 2006 08:01:30 73
24 Sep 2006 12:06:00 108
01 Oct 2006 08:40:30 80
08 Oct 2006 07:05:30 65
15 Oct 2006 05:30:00 51
Positives - Very good consistency in mileage. Very good timing of mileage peak in August. Very good 30k workout at MP. Very good 4x2mile strength workouts. Very good long runs both in number and peak duration. No significant injuries. No illnesses. No real "holes" in training. Consistent massage schedule and ice baths. Good mental game when feeling good early in a workout or race. Good kick. Confidence in training.
Negatives - Tightness in right leg, plantar fasciaitis, tight hip flexor. Poor 1/2 marathon performance. A few awful workouts in bonk-like conditions. Awful mental game when feeling bad early in a workout or race.
Summary - Training could only have gone better if I didn't have a job. There were some rough performances such as SJJ 1/2 as well as Seafair 8k. However, there were also flashes of brilliance such as Footzone 5k after a big week, the Cedar River 30k effort, and a few great workouts. My biggest strengths going into the marathon are preparation and experience. My biggest weaknesses are lack of a solid 1/2 marathon time this year and plantar fascia issues. The 30k was a big mental boost and should help me stay confident.
Race plans - There are going to be a lot of people at Chicago going hard early after both qualifying times as well as the obscene level of prize money. I'm not afraid to run by myself in order to maintain a relaxed early pace. My strategy is to stay relaxed and in control as long as possible, then pick it up to the finish. I plan to ease into the first few miles and lock on to 5:24 pace, which will most easily be accomplished by watching 5-mile splits at exactly 27 minutes apiece. However, if I need to run slower early to stay in control then I will do so. If things go well I should be able to look up at 20 miles and start picking off stragglers.
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Running: 15 October 2006 - Weekly Training
Posted by: Dave on Tuesday, October 17, 2006 - 12:16 PM |
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![Running Log]()
Weekly Totals
Total running time -
Estimated mileage -
Sun - 35 minutes
PM: 35 minutes easy around Woodland Park
Mon - 45 minutes
Noon: 45 minutes easy/moderate around Lake Union.
Tue - 1:01:30
PM: 1:01:30 up to Roosevelt High track for 3 miles @ MP. Actually was a bit jumpy and ran more like 5-10 seconds faster than pace, but that is to be expected in the middle of a taper. Started to get in a really good groove on the third mile. Ran into Leif in the U District.
Wed -
PM:
Thu -
PM:
Fri -
PM:
Sat -
AM:
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Running: 08 October 2006 - Weekly Training
Posted by: Dave on Sunday, October 08, 2006 - 07:01 PM |
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![Running Log]()
Weekly Totals
Total running time - 7:05:30
Estimated mileage - 65 miles
Sun - 1:20:30
AM: 35 minutes easy around Woodland Park.
PM: 45:30 easy around Lake Union.
Mon - 1:08:00
PM: 1:08:00 easy to moderate up around Green Lake and BG trail.
Tue - 1:03:00
PM: 1:03:00 workout at Nathan Hale. 1/4 marathon (10.55k) in 34:54, 300 jog, one mile at 4:49. Easy cool down on field turf. Felt pretty good but had some stomach issues.
Wed - 35 minutes
PM: 35 minutes easy Ballard Bridge loop.
Thu - 1:12:30
PM: 1:12:30 easy up to Roosevelt track with 4x200 untimed but quick strides. Felt a bit jumpy/sluggish today.
Fri - 46:30
PM: 46:30 easy around Lake Union. Felt very nice today.
Sat - 1:00:00
AM: 1:00:00 at Roosevelt High track and surrounding area. Tried to get in some tempo work but felt like garbage today. Definitely the taper and possibly a bit of a bonk since I didn't get a chance to eat a big breakfast. Just took it easy and got in some good stretching afterwards.
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Running: 01 October 2006 - Weekly Training
Posted by: Dave on Wednesday, October 04, 2006 - 01:36 PM |
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![Running Log]()
Weekly Totals
Total running time - 8:40:30
Estimated mileage - 78 miles
Sun - 1:25:00
AM: 34 minutes easy around Lower Woodland.
PM: 51 minutes easy around Green Lake and park.
Mon - 1:27:30
PM: 1:27:30 easy around Discovery Park. Legs felt completely trashed today. I mean completely and utterly trashed. Definitely an effect of Sunday's three hour run.
Tue - 36 minutes
PM: 36 minutes easy. Wanted to do a workout tonight but it just wasn't meant to be. Went to Nathan Hale but there were people all over the place. Went to Lakeside and did one mile and felt like crap. Three weeks out is no time to force your body to do something it doesn't want to do. Legs feel pretty springy today but body just doesn't want to work.
Wed - 1:26:30
PM: 1:26:30 easy around urban Cap. Hill loop and downtown followed by 4x200 at SPU track between 29 and 31.
Thu - 1:20:00
PM: 1:20:00 moderate pace around Green Lake and Montlake.
Fri - 1:11:00
PM: 1:11:00 moderate pace out around Discovery Park.
Sat - 1:15:00
PM: Workout at Roosevelt High. 4x3200 @ 10:07, 10:13, 10:16, 10:07 w/400 rest. Didn't push this workout so it felt pretty good. Felt a bit jumpy, like body wasn't quite sure what it wanted to do today.
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Running: 24 September 2006 - Weekly Training
Posted by: Dave on Monday, September 25, 2006 - 11:58 AM |
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![Running Log]()
Weekly Totals
Total running time - 12:06:00
Estimated mileage -108 miles
Sun - 2:10:00
AM: 2:10:00 at Cedar River 30k including warm-up and cool-down. Very good workout on out-and back course. Course gained in elevation outbound, and so averaged about 5:28 pace outbound. Came back averaging more like 5:20 pace. Finished with Colin Fishwick at just on 2:22:00 marathon pace for 30k (1:41:09). Overall I feel very confident in my fitness. Just need to relax leg aches and pains.
Mon - 2:05:00
Noon: 35 minutes Ballard Bridge loop. Legs feel great today. Still a bit sore in the achilles but better than they have felt in a few weeks. Funny how that works...
PM: 1:30 easy around Green Lake and Montlake.
Tue - 2:00:00
PM: 2:00:00 out to Lynnwood to pick up Elizabeth's car from the mechanic. Had N.W.A.'s 100 Miles and Runnin' stuck in my head for most of the way.
Wed - 46 minutes
Noon: Massage from Dale and Carrie. Felt slightly less painful this week. Perhaps it is working?
PM: 46 minutes around Lake Union.
Thu - Off/Rest
Fri - 2:05:00
PM: 2:05:00 out to Discovery Park with a few loops.
Sat - 3:00:00
PM: 3:00:00 to Howe Street stairs for 10xstairs, then to Volunteer Park, Interlaken, Arboretum, then a bunch of running at Husky stadium's field turf. Combination of soft surfaces, stair wokout, and some strides towards the end. Solid three hour run without killing my legs.
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Running: 17 September 2006 - Weekly Training
Posted by: Dave on Wednesday, September 20, 2006 - 11:18 AM |
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![Running Log]()
Weekly Totals
Total running time - 8:01:30
Estimated mileage - 73 miles
Sun - 1:45:00
AM: 1:45:00 with Uli up the Burke and back before he went into a hard workout at Green Lake. Legs felt like absolute crap today.
Mon - 33:30
PM: 33:30 easy/moderate Ballard Bridge loop. Had a busy day at work and needed to get to the PSRF board meeting so went short today. Probably a good thing to rest my legs. I'm feeling like I'm in a state of over-training.
Tue - 1:36:00
Noon: 33:30 easy Woodland Park loop. Legs feel a bit better today. May do easy workout tonight to tune up for the 30k workout on Sunday.
PM: 1:02:30 workout at Nathan Hale. 1/4 marathon (10.55k) in 35 minutes flat, 400 jog, 1 mile at 4:57. Felt very good today and none of this was hard. Locked in on 5:20 mile pace exactly and felt comfortable. Only issue is leg tightness which I plan to address leading up to the marathon with massage and maybe weights. It should be noted that Elizabeth had a flippin' sweet salmon dinner on the table for me when I got back.
Wed - 1:31:00
AM: 45 minutes easy around Lake Union. Went up to Lynnwood in the late afternoon and got a massage from Dale Schenck. First time I've ever done a massage/ART/whatever the hell it was but it was definitely an intense experience. We'll see if it loosens me up.
PM: 46:30 easy around Lake Union. Dunno, couldn't resist doing the same route twice today.
Thu - 1:25:00
PM: 1:25:00 jog up to Roosevelt High's new track for 6x200 meters at 29-31. Just did it in trainers and tried to relax and run quickly. Legs were pretty tight to start with perhaps as a result of yesterday's massage. Hopefully the massage will have strong effects in loosening up my hamstrings and other tightness.
Fri - 37:30
PM: 37:30 easy around Lower Woodland.
Sat - 33:30
Noon: 33:30 easy Ballard Bridge loop with a few laps on the SPU track. While my right leg still takes a long time to get warmed up, especially the heal and arch, overall I'm feeling very strong. Taking a few down weeks I think has really refreshed me.
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Running: 10 September 2006 - Weekly Training
Posted by: Dave on Monday, September 11, 2006 - 12:32 PM |
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![Running Log]()
Weekly Totals
Total running time - 8:40:30
Estimated mileage - 78 miles
Sun - 1:05:00
PM: 1:05:00 moderate pace for 10+ miles around Burke and Green Lake. Felt good considering yesterday's long effort.
Mon - 51 minutes
PM: 51 minutes up and around Green Lake. Did one quick mile to see what I had in my legs and I felt pretty dead. I am probably going to cut way back this week because my legs feel completely dead and probably need recovery time.
Tue - 1:13:30
PM: 1:13:30 easy around Lake Union and Montlake. Legs felt very tired today and right hammy is causing mild tightness up and down right leg. Need to strengthen and stretch the hamstring and possibly do some massage.
Wed - 1:15:00
PM: 1:15:00 easy to Discovery Park. Having a rough time this week with tightness in my right leg as well as general fatigue. Hopefully this is just an effect of training hard for such an extended period of time. Starting leg exercises to strengthen my hamstrings.
Thu - Off/Rest
PM: Right leg is stiff and sore and I'm feeling sluggish on runs. I want this to be an easy week and just need to get loosened up both in my legs and in my head.
Fri - 2:11:00
Noon: 1:00:00 easy Green Lake and U District run. Took a long time but my right leg loosened up by the end of the run. Hamstring exercises seem to be helping, however my right Achilles is sore. I need to make sure I warm up for a long time before going hard, and then ice, stretch, and do all the little things to keep my legs healthy.
PM: 1:11:00 workout at Nathan Hale. 3x3200, 2x1600, 400m rest between 3200s and 80 seconds rest between 1600s. 10:02, 10:07, 9:57, 4:52, 4:50. Felt strong but having a hard time taking full breaths. Legs were nice and loose with no pain. Ice bath after.
Sat - 2:05:00
AM: 1:06:00 easy jogging around Sundodger course and beach. Watched CNW compete in meet. Decided not to run yesterday because legs probably wouldn't like uneven ground.
PM: 59 minutes easy around Green Lake area.
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Running: 03 September 2006 - Weekly Training
Posted by: Dave on Tuesday, September 05, 2006 - 11:37 AM |
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![Running Log]()
Weekly Totals
Total running time - 11:11:00
Estimated mileage - 99 miles
Sun - 30 minutes
AM: 30 minutes easy Ballard Bridge loop. Legs feel even better today.
Mon - 1:40:00
AM: 1:40:00 at SJJ 1/2 Marathon. Was running well at 5:07-5:10 pace early but fell apart in the hills for a 1:10:48. Really rough day. Just need to keep training hard and adhering to the plan.
Tue - 1:31:00
PM: 1:31:00 easy around Discovery Park. Ice bath afterwards. Legs pretty tired from yesterday. Not beating myself up too much about race because I think the huge 10 days before that had a big effect. Also can view it as a decent workout. No need to panic, just need to recover and keep doing solid workouts.
Wed - 1:50:00
Noon: 35 minutes easy around Woodland Park.
PM: 1:15:00 easy Cap. Hill and QA Hill loop.
Thu - 2:00:00
Noon: 1:30:00 workout at Howe Street staircase. 10xHowe alternating two-at-a-time with one-at-a-time quickly in the pattern of 2,1,2,2,1,2,1,2,2,1. Man that workout shreds your legs.
PM: 30 minutes at 5:45-5:50 pace Ballard Bridge loop with a little extra. Felt very good and easy...just a fun and quick run.
Fri - Off/Rest
Sat - 3:40:00
AM: 1:00:00 easy with Joey on Wonderland Trail at Mt. Rainier.
PM: 2:40:00 up Wonderland Trail from Cougar Rock to Box Canyon and back up to Paradise. Tons of climbing and descents. Longest running day in terms of time. Took the camelback and a bunch of gear on the run and it worked out well.
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Running: 27 August 2006 - Weekly Training
Posted by: Dave on Monday, August 28, 2006 - 06:31 PM |
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![Running Log]()
Weekly Totals
Total running time - 10:10:30
Estimated mileage - 90 miles
Sun - 2:06:30
AM: 2:06:30 out to Woodinville with Chris, followed by breakfast at the Maltby cafe.
Mon - 2:25:00
AM: 1:10:00 very easy around Burke and Green Lake. Feeling very tired.
PM: 1:15:00 easy/moderate extended Lake Union loop. Up Capitol Hill, Westlake Center, Seattle Center, Queen Anne. Felt much much better than this afternoon, plus a nice wind was blowing in cooler air.
Tue - 2:25:00
Noon: 1:25:00 easy around Discovery Park.
PM: 1:00:00 attempted workout at Nathan Hale but legs weren't having it. Too tired from last ten days and I had stomach issues. Helped Patrick out with some 800s which were at my marathon pace, so still did a bit of work. That concludes 200 miles in 10 days.
Wed - 47:30
PM: 47:30 easy around Lake Union. Taking a much needed break with a "mini taper" before Super Jock 'n Jill 1/2 Marathon. Legs felt like stumps today.
Thu - Off/Rest
Fri - 1:20:00
PM: 1:20:00 easy out to Madison and back. Right hamstring and achilles a bit tight.
Sat - 1:06:30
PM: 1:06:30 easy on SJJ 1/2 marathon course except for the Bothell hills. Feeling better today. Very hot in Woodinville, 94 on the car thermo.
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Running: 20 August 2006 - Weekly Training
Posted by: Dave on Monday, August 21, 2006 - 12:29 PM |
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![Running Log]()
Weekly Totals
Total running time - 16:02:00
Estimated mileage - 142 miles
Sun - 2:14:00
AM: 2:14:00 long workout with Greg Crowther and Chris. 12 miles @ 6:20 pace followed
by 7 miles @ 5:27, 5:27, 5:05, 5:03, 5:12, 5:19, 5:19. Started out a bit slow but then really picked it up. The two fast miles are short by 7-10 seconds but still quite a pickup. The last two miles were perfect as we finally settled into marathon pace. Long contrast bath to repair the legs: cold-hot-cold-hot-cold.
Mon - 2:15:00
Noon: 1:05:00 easy around Discovery Park. Contrast bath yesterday did wonders. Legs feel good considering workout.
PM: 1:10 up to Green Lake to see Jason Mayeroff of LetsRun.com fame. Had a good time chatting with him and did the first lap of his 20 miler. Probably a bit too fast on the first lap as we did the 2.8 in 14:35. If he did the rest of the run in that pace then he'll be in damn good shape for Berlin. Gave him a Brandon Moen t-shirt to take to Asia.
Tue - 2:23:30
Noon: 1:00:00 easy up to doctor's appointment.
PM: 1:23:30 moderate pace up Burke and around swamp. Feeling pretty good as long as I get tons of sleep.
Wed - 2:23:00
Noon: 1:05:00 easy Burke and Green Lake loop. Legs feel like complete crap today, like in one of those dreams where you are running a race and can't seem to move.
PM: 1:17:00 up to Tom's workout to say hello and then around Ravenna Park for a bit and then up the BG trail. Easy to moderate pace. Legs felt much better than they did earlier today. Tom and I discussed a few workout ideas briefly.
Thu - 2:20:00
PM: 2:20:00 out to Mercer Island and back at an easy pace. Needed something to take my mind off the miles so I listened to the first Feynman autobiography on Elizabeth's iPod. I rarely run with headphones so that was a bit weird. Long and cold ice bath after. The theme of this week is long mileage...not a lot of quality so far except for Sunday.
Fri - 2:07:00
Noon: 2:07:00 out to Discovery Park easy.
Sat - 2:20:00
AM: 1:20:00 very easy up at Snoqualmie Ridge. Nice run on the soft trails. Had to work off the beer from the Lynnwood High School Class of 1996 reunion. Good times.
PM: 1:00:00 workout at Nathan Hale. 1 mile, 1 mile, 2 miles, 1 mile, 1 mile with 60-90 seconds rest for the miles and 3 minutes rest for the 2 mile. 5:00, 4:56, 9:56, 4:55, 4:52. Felt pretty easy and strong. Wrapped up my biggest mileage week ever with a good workout.
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